Q: Spot
PAX: Spot, CESS
FNGs: None
COUNT: 2
WARMUP:
4 count SSH x 10
3 Burpees
Rinse and Repeat x 5
Mosey to the Circle Patio
Dirty McDeuce (we missed you @Adrian)
Round 1
Merkins
Russian Twists
Mountain Climbers
Round 2
Wide Arm Merkins
Spot LBCs
Squats
Round 3
Diamond Merkins
Iron Cross
Tempo Squats
Round 4
Merkins
I forgot
Monkey Humpers
Mosey to Battle Loop and grab a block
THE THANG:
Your own personal Dora
100 Curls
100 Merkins
100 Squats
100 Flutter Kicks
Run to the top of the hill of the Battle Loop and back.
Tempo Curls in cadence (3 slow count up, 1 count down) x 10
Tempo Merkins in cadence (3 slow up, 1 down) x 15
Run to the top of the hill of the Battle Loop and back.
Concentrated Curls (full up, full down, followed by 5 x halfway up and back down) x 6
Concentrated Merkins (full down followed by 5 x half way up and back down) x 10
Run to the top of the hill of the Battle Loop and back.
Mosey to the front steps of the school.
Calf Mountain (1 Calf Raise on Step 1, adding an additional Calf Raise each step) for a total of 120.
Bear Crawl back down.
Start Ab Mountain
1 Spot LBC
1 Russian Twist
1 In and Out
Rinse and Repeat adding an additional rep each cycle
Incline Merkin Mountain (1 Merkin on Step 1, adding an additional Merkin each step) for a total of 120.
Bear Crawl back down.
Continue on with Ab Mountain until time.
ANNOUNCEMENTS:
Backdraft came to visit us.
COT:
The importance of community, and identity, and how do we raise our children so they are correct it yet loved.